How to Create Your Own Workout Schedule & Stick to It

Resisting temptation is an important step to reach your fitness goals.

A workout schedule provides structure for your fitness goals. Getting in shape is popular goal yet for many it is difficult to achieve. A study done by Miller and Marlatt in 1998 revealed that 37 percent of Americans made resolutions to starting exercising. However, 75 percent of people who made such goals failed at their first attempt. It is possible to stick to a workout schedule, but you have to begin with the right attitude and plan.

Things You'll Need

• Calendar
• Music
• Work out clothing
• Gym

Instructions

1. 

   Some days may have different workout times than others.

   Start with a realistic work out schedule. Write down your typical daily schedule to get an accurate overview of how your invest your time and how much extra time you have. Replace activities that are not valuable, such as excessive television, with working out. Make adjustments to the schedule as time passes to maintain flexibility and ensure it is conducive to your busy lifestyle.

2. 

   Many fail because negative self-talk continue to trap them into old habits.

   List the physical and mental obstacles to the workout schedule that you developed. Devise plans to overcome these hindrances. Many people believe that they lack self control. However a study done by Mukhopadhyay and Johar reveals that those who believe in their willpower and capabilities were more likely to achieve their goals. Plan ahead to make working out more convenient. You can search for parks or gyms near your workplace and bring your workout clothes to work.

3. 

   As the saying goes, practices make perfect.

   Gradually increase the frequency and intensity of your workout. Many are tempted to jump right into an intense schedule. However, it is more beneficial to take beginner steps to prevent frustration and discouragement. Stay committed to the lighter workout schedule. You will be more encouraged to take on more hours once you see the positive results.

4. 

   Working out at a friend's home is fun and comfortable.

   Incorporate variety into your schedule. Variety is healthier for your body and it deters boredom. Choose different types of music, dance styles, cardio exercises and weight routines beforehand. Workout in different settings such as the gym, park, community center and friend's home.

5. 

   Consider treating yourself to a delicious meal after working out.

   Create positive feelings when you think about working out. If you associate negative feelings, a defeated mood or pain with working out, then you will be more likely to procrastinate. Visualize working out with a smile on your face, meeting new people and enjoying the beauty of nature. While you are working out think about happy memories and listen to uplifting music. Reward yourself for working out to generate a cheerful mood.

6. 

   Watching friends and group members workout can inspire you.

   Enlist the help of others. Tell close family and friends about your workout schedule and fitness goals. Having spectators will motivate you and they can help you stick to the schedule. Join an exercise group or find a fitness buddy to increase accountability.

7. Focus on results. Although the journey to fitness is satisfying, do not lose sight of the reasons why you began working out. Post your fitness goals at a noticeable location to remind yourself to workout. Track your progress to increase your determination. Create milestones and celebrate each milestone achieved.

Tips & Warnings

• Help others along the way to achieve their fitness goals by spreading awareness throughout the community.

• Although working out is a great goal, do not forget to eat healthy.

References

• Denver Post: How to Keep that Fitness Resolution
• Psych Central: The Psychology of New Year's Resolutions
• Tufts Medical Center: Setting Fitness Goals